How to Wake Up Revived

Waking up groggy and unrefreshed is often due to lack of sleep or the inability to sleep soundly. A change in sleep patterns is often all that is needed to end morning drowsiness.

Difficulty: Moderate

Instructions

Things You'll Need:

• Alarm Clocks
• Allergy Free Matress Covers
• Curtains
• Fans
• Firm Mattresses
• Herbal Teas
• Bubble Baths
• Eye Masks
• Earplugs

1. Assess how many hours you sleep each night. Most people need between 7 and 9 hours per night.

2. Notice how long it takes you to fall asleep at night. If you are still awake after 30 minutes, either you're going to bed before you're tired or you may be suffering from insomnia.

3. Lengthen your sleep time if you are not getting enough. Do it in 15-minute increments until you feel rested in the morning.

4. Check out your bed. If you wake up achy and sore, it may be time for a new mattress.

5. Block out the light. Hang curtains or draw the blinds tightly. Wear an eye mask. Light disrupts the normal circadian rhythms and signals the body that it's time to wake up.

6. Keep out the noise. If necessary, wear earplugs. Or use "white noise" such as a fan to block out irritating sounds.

7. Set the temperature. Optimal sleep happens in rooms that are cool - neither hot nor cold.

8. Ask your bed partner if you snore. Or if you live alone, have a friend spend the night with you. If you snore very loudly and wake up feeling very tired, you may be experiencing sleep apnea. Consult your doctor if this is the case.

9. Avoid drinking alcohol late at night, especially if you find yourself waking up several times during the night. Alcohol may help us fall asleep faster, but it can disrupt sleep patterns.

10. Avoid heavy meals late at night. They can interfere with digestion, which may keep you awake and restless.

11. Seal up your mattress, pillow and comforter. Allergies to dust mites can leave you feeling groggy in the morning. These covers are sold in stores, online and through mail order.

12. Stick to a regular sleep schedule. Go to bed and get up at about the same time every day, even if you don't have to go to work. You will sleep better and feel better in the morning.

Tips & Warnings

• If you are able to wake up without an alarm clock and feel refreshed and rested, you are probably getting enough sleep.
• Relax before going to bed. Drink a cup of herbal tea, take a hot bath, do light exercise, read a good book.
• Cut down on or eliminate caffeine. Caffeine is present in coffee, tea, many soft drinks and chocolate. Too much caffeine can affect your sleep. People who need coffee to wake up in the morning tend to be groggier than those who don't.
• Examine your overall health. If you feel tired and lack energy no matter how well you sleep, there may be another health problem going on. Speak to a health professional.

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[lelai]

on 3/7/2009 i tired those dust mites allergen pillow covers. I hate them because you can hear it crackling on you head because of the material it was made of. arghhh!great article though!

[Crabcakes]

on 1/19/2009 Good tips!

[Rotem]

on 4/11/2007 As someome who used to have serious trouble waking up, I want to share the number 1 method that help me get out of bed in the morning...
Decide to wake up. Before you go to bed, plan what you're going to do when you wake up, and "see" yourself doing it.

You can find many more tips and tricks for how to sleep better, and wake up easily on my site:
http://a-sleep.com

on 8/8/2006 I am not a morning person. I have to set my alarm for 1 hour before I need to be up. I hit snooze for this hour, allowing me to wake up slowly and feel more awake and happier once it's time to get moving.

on 8/8/2006 1. Avoid caffeine after 4 pm (half life of caffeine is 4-6 hours).
2. Drink a cup of warm milk or hot chocolate (preferably sugarless).
3. Take a warm shower before going to bed.
4. Do not watch an action movie before bed.